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A 4-week abs workout and diet for ripped abs

What is the best abs workout? It takes dedication and tenacity to stick with your ab workout routine. In four weeks, you can actually pack on lean muscle on your stomach, but the thing is, you also have to watch your diet. Basically, you can’t have ripped abs if you’re on a bad diet. Define your abs with the right abs workout routine and the right diet program. Here are some tips for your diet to pack on your abs muscles:

  • If possible, avoid eating processed and refined foods.

  • Eat every 3 hours so you can have 6 meals a day.

  • Eat lean meats like chicken and fish with eggs. These are a portion of these protein foods as the base of your meals.

  • Snack on avocado, nuts, olives, seeds, and peas between meals.

  • Add starchy carbohydrates like rye, oats, and sprouted bread to your breakfast and second meals along with a piece of fruit.

  • Great food choices for your lunch are potato and quinoa, sweet or regular.

  • Add some vegetables for dinner (dinner), but avoid eating starchy carbs and root vegetables.

  • Drink plenty of water.

  • Eat what you want every 10 days. That will be your cheat meal. You need some dedication here because you are building perfect abs in 4 weeks.

  • Take a post workout shake immediately after your workout. You should eat 20-30 grams of protein and 40-50 grams of carbohydrates. These provisions will stabilize your hormones to activate the regeneration of your muscle tissues. It will also regulate your blood sugar levels.

Your 4-week abs workout routine

These 6 exercises should be done in three circuits 4 days a week for 4 weeks. You can schedule your training days as Monday, Tuesday, Thursday, and Friday (or Saturday). Walk uphill on your treadmill for 45 minutes between your training days. Make Sunday your day of rest.

Do 45 minute sessions of your training each day. Whenever you have free time after completing the circuits, do an uphill walk on the treadmill that adds up to a 45-minute gap. Strengthen your rest periods and watch your technique instead of speed. Here is his 4 week abs workout routine:

  • Overhead Bench Squats for 3-4 sets, 20-30 reps, 30 second rest. On your 3rd and 4th week, do 5-6 sets with 0-15 seconds of rest. Adjust the bench so that it is 1 inch lower.

  • Prone knee to opposite elbow for 3-4 sets, 10-15 reps, 30 second rest. In weeks 3 and 4, do 5-6 sets with 0-15 seconds of rest. Every 5th rep, do an additional pushup.

  • Knee face down to the outside of the same elbow for 3-4 series, 10-15 repetitions and 30 seconds of rest. In your third and fourth week, do 5 or 6 sets with a maximum of 15 seconds rest. Do one push-up every 5 repetitions.

  • Push-ups for 3-4 series, 15 repetitions and 30 seconds of rest. In weeks 3 and 4, do fewer box pushups and do more full pushups.

  • Swiss Ball Hamstring Curl for 3-4 sets, 10-15 reps, 30 second rest. In your third and fourth week, increase to 5-6 sets and a maximum of 15 second rest. Use only 1 leg to bring the ball back to your starting position.

  • Split Lunge/ Overhead Press for 3-4 sets, 10-15 reps and 30 second rest. In weeks 3-4, before beginning this exercise, press the dumbbells overhead. After doing the split lunge, the dumbbells should be held overhead throughout the entire movement.

Be tenacious and stick to your ab workout plan to get gorgeously defined six pack abs.

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